Conditioning:Death by KB Snatch. (44/25) 1 rep per arm on the 1st min. 2 per arm on the 2nd min and so on until requisite reps cannot be performed within the minute. If you fail before 12 minutes, start back at 1 and begin working up again until time runs out.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. Your grip should be no wider than index finger on the inner knurling of the bar. The entire strength segment shouldn’t take longer than 20 minutes. Work quickly through the three warmup sets so you can maximize rest time during the 3 work sets.

For the conditioning workout, perform 1 KB Snatch on each arm the first minute, 2 each arm the 2nd minute, etc. If you fail to complete a full round before time is up, then start back at 1 until time expires.

How to avoid banging your wrist on the KB Snatch
[youtube]http://www.youtube.com/watch?v=bkeWDzUMVZI[/youtube]